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October 14, 2025 by DNRadmin

10/14/25

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Welcome to gym class! Pull up your tighty whiteys and give it a try!

Freedom WOD Classes

Warm Up: 8 Mins
Walk through Agility Drills

Week 2: 
Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 Step Down Box Jumps – Video
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
7 Cone “W” Drill
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman

Metcon: 12 Min Cap
For Time:
75 DU / 150 Singles
15 Hang Power Snatch 95/65
25 Push Press 95/65
15 Hang Power Snatch 95/65
75 DU / 150 Singles

Functional Bodybuilding Class

Week 18
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
 
Session 2: 60 Mins 
Giant Set 
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise 
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight 
Do all 4 exercises without stopping = 1 set

Ladies Hour:

Warm Up – 5 Mins
2 Rounds:
200m Row
8 light Russian KBS
:30 sec Plank

Strength: Core (5 min)
2 Rounds of:
30 sec Flutter Kicks
30 sec Side Plank – Left
30 sec Heel Touches
30 sec Side Plank – Right
30 sec Tuck Ups

Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Row

    EXPERIENCE CROSSFIT DNR

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

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    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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